Diet On Vegetables: Types Of Diets, Their Pros And Cons

In the article we will tell:

1. The essence and general rules of the vegetable diet
2. Varieties of vegetable diets
3. Allowed and prohibited products
4. Top 20 Low Carb Vegetables
5. Is it possible to eat vegetables at night
6. Pros and cons of a vegetable diet
7. Menu for a week of vegetable diet for weight loss
8. vegetable recipes
9. How to get out of a vegetable diet

Thus, Australia's leading expert center for the development and maintenance of public and individual health standards, the National Health and Medical Research Council of Australia (NationalHealthandMedicalResearchCouncil, NH&MRC) recognized that a plant-based diet is complete for all age groups of the population.

Recommended

For weight loss, a vegetable diet is used as a useful and relatively safe method of weight loss and body shaping. The promised weight loss per week is from 1.5 to 4 kg.

The basic rules of a vegetable diet for weight loss:

• Preference should be given to green - leafy vegetables and greens, legumes, zucchini, but not exclude other vegetables.

• The consumption of vegetables with a high amount of sugars and starches is reduced to a minimum.

• Lemon juice and vegetable oils are used as dressings for salads.

It is much safer to eat a balanced vegetable diet, including all the variety of flavors and colors. Then not only a beautiful figure will be provided, but also psychological comfort, which is no less important for success in changing the diet.

Prohibited for use during weight loss on a vegetable diet are all that do not fit the category "vegetables", as well as those that have undergone long-term processing and storage:

• meat and meat products;

• oily fish;

• whole dairy products (hard cheese, pickled cheeses);

• cereals (except oatmeal);

• vegetable oils;

• canned food;

• smoked meats;

• pickles;

• confectionery and sweets;

• carbonated drinks.

Alcoholic drinks are banned: they stimulate the appetite.

Top 20 Low Carb Vegetables

Vegetables are low in calories but rich in vitamins, minerals, and other important nutrients.

In addition, many of them are low in carbs and high in fiber, making them ideal for low-carb diets.

Top 20 low carb vegetables to include in your diet:

1. bell pepper

   Bell peppers, also known as bell peppers or capsicums, are incredibly nutritious.

   They contain antioxidants called carotenoids, which can reduce inflammation, reduce cancer risk, and protect cholesterol and fats from oxidative damage.

   One cup (149 grams) of chopped red peppers contains 9 grams of carbs, 3 of which are fiber.

   It provides 93% of the Recommended Daily Value (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking in very low carb diets.

   Green, orange, and yellow bell peppers have similar nutrient profiles, although their antioxidant content may vary.

    

2. Broccoli

   It is a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes, and kale.

   Studies show that broccoli can reduce insulin resistance in type 2 diabetics. It is also believed to protect against several types of cancer, including prostate cancer.

   One cup (91 grams) of raw broccoli contains 6 grams of carbohydrates, 2 of which are fiber.

   It also provides over 100% of the RDI for vitamins C and K.

    

1. Asparagus

   Asparagus is a delicious spring vegetable.

   One cup (180 grams) of cooked asparagus contains 8 grams of carbs, 4 of which are fiber. It is also a good source of vitamins A, C and K.

   Test-tube studies have shown that asparagus can help stop the growth of several types of cancer, and studies in mice show that it may help protect brain health and reduce anxiety.

    

2. Mushrooms

   Mushrooms are very low in carbohydrates.

   One cup (70 grams) of raw porcini mushrooms contains only 2 grams of carbohydrates, 1 of which is fiber.

   Moreover, they have been proven to have strong anti-inflammatory properties.

    

3. Zucchini

   One cup (124 grams) of raw zucchini contains 4 grams of carbohydrates, 1 of which is fiber. It is a good source of vitamin C, providing 35% of the RDI per serving.

    

4. Spinach

   Spinach is a leafy green vegetable with many health benefits.

   One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K.

    

   Spinach is also low in carbs, but they become more concentrated as the leaves are digested and lose their bulk.

   For example, one cup of cooked spinach contains 7 grams of carbohydrates and 4 grams of fiber, while one cup of raw spinach contains 1 gram of carbohydrates and nearly 1 gram of fiber.

    

5. Avocado

   Although technically a fruit, avocados are commonly consumed like vegetables. They are also high in fat and contain very few easily digestible carbohydrates.

   One cup (150 grams) of sliced ​​avocados contains 13 grams of carbs, 10 of which are fiber.

   Avocados are also rich in oleic acid, a type of monounsaturated fat with health benefits. Small studies have shown that avocados help lower LDL cholesterol and triglycerides.

   They are also a good source of vitamin C, folic acid and potassium.

   Although avocados are quite high in calories, they can be helpful for weight control. In one study, overweight people who included half an avocado in their lunch reported feeling full and having less desire to eat for the next five hours.

    

1. Cauliflower

   One cup (100 grams) of raw cauliflower contains 5 grams of carbohydrates, 3 of which are fiber. It is also rich in vitamin K and provides 77% of the RDI for vitamin C.

   Like other cruciferous vegetables, it reduces the risk of heart disease and cancer.

    

2. Green bean

   Green beans are sometimes called string beans.

   One cup (125 grams) of cooked green beans contains 10 grams of carbohydrates, 4 of which are fiber.

   They are high in chlorophyll, which animal studies show may help protect against cancer.

    

3. lettuce

   Lettuce is one of the lowest carb vegetables.

   One cup (47 grams) of lettuce contains 2 grams of carbohydrates, 1 of which is fiber.

   For example, romaine and other dark green varieties are rich in vitamins A, C, and K.

   They are also high in folic acid. Folate helps lower levels of homocysteine, a compound linked to an increased risk of heart disease.

    

4. Garlic

   Garlic is known for its beneficial effects on immune function.

   One clove (3 grams) of garlic contains 1 gram of carbohydrates, including fiber.

    

    

5. Calais

   Kale is a trendy vegetable that is also extremely nutritious.

   It is rich in antioxidants, including quercetin and kaempferol.

   One cup (67 grams) of raw cabbage contains 7 grams of carbohydrates, 1 of which is fiber. It also provides an impressive 206% of the RDI for vitamin A and 134% of the RDI for vitamin C.

    

6. cucumbers

   Cucumbers are low in carbs and very refreshing.

   One cup (104 grams) of sliced ​​cucumber contains 4 grams of carbohydrates, of which less than 1 gram is fiber.

   Although cucumbers are not very rich in vitamins and minerals, they do contain a compound called cucurbitacin E, which may have beneficial effects on health.

    

7. Brussels sprouts

   Brussels sprouts are another delicious cruciferous vegetable.

   A half cup (78 grams) of cooked Brussels sprouts contains 6 grams of carbohydrates, 2 of which are fiber.

   It also provides 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.

    

8. Celery

   Celery is very low in digestible carbohydrates.

   One cup (101 grams) of chopped celery contains 3 grams of carbs, 2 of which are fiber. It is a good source of vitamin K, providing 37% of the RDI.

   In addition, it contains luteolin, an antioxidant that has shown potential for both preventing and treating cancer.

    

1. Tomatoes

   Tomatoes have a number of impressive health benefits.

   Like avocados, they are technically fruits, but they are usually consumed as vegetables.

   They are also low in easily digestible carbohydrates. One cup (149 grams) of cherry tomatoes contains 6 grams of carbs, 2 of which are fiber. Tomatoes are a good source of vitamins A, C, and K. Plus, they're high in potassium, which can help lower blood pressure and lower your risk of stroke.

   Cooking tomatoes increases the lycopene content, and adding fats such as olive oil during cooking increases its absorption.

    

2. Radish

   One cup (116 grams) of raw, chopped radishes contains 4 grams of carbs, 2 of which are fiber. They are quite high in vitamin C, which is 29% of the RDI per serving.

    

3. Onion

   Onions are a spicy and nutritious vegetable.

   Although they contain quite a lot of carbohydrates by weight, they are usually consumed in small amounts due to their strong taste.

    

   Half a cup (58 grams) of chopped raw onions contains 6 grams of carbohydrates, 1 of which is fiber.

   Onions are rich in the antioxidant quercetin, which can lower blood pressure.

    

4. Eggplant

   Eggplant is a common vegetable in many Italian and Asian dishes.

   One cup (99 grams) of chopped boiled eggplant contains 8 grams of carbs, 2 of which are fiber.

   It also contains an antioxidant known as nasunin in the purple pigment of his skin. Studies have reported that nasunin helps reduce free radicals and may protect brain health.

    

5. Cabbage

   Cabbage has impressive health benefits.

   One cup (89 grams) of chopped raw cabbage contains 5 grams of carbohydrates, 3 of which are fiber.

   It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.

    

Is it possible to eat vegetables at night

If you feel hungry before bed and can't sleep, then you can choose easily digestible vegetables as a snack. These include most cooked vegetables: carrots, celery, sweet potatoes, zucchini, leafy greens.

Root vegetables and some other vegetables are not suitable for an evening snack: pumpkin, potatoes, mushrooms, turnips, tomatoes, horseradish, onions, garlic, beets.

Pros and cons of a vegetable diet

Let's denote the positive points of the vegetable diet:

• Restoration and improvement of the musculoskeletal system, removal of salts from the joints, which in turn leads to a decrease in the symptoms of many diseases associated with the bone structure up to its complete restoration, increasing the flexibility of the body.

• Normalization of the digestive tract. Fiber-rich greens and vegetables, as well as many fruits, gently but effectively have a therapeutic effect on the internal organs. They are no longer overloaded with heavy food, so it is easier for them to perform their functions.

• Partial and complete restoration of the digestive organs for the above reasons, and also due to the fact that a light vegetable diet allows the blood to circulate more freely, transferring the necessary nutrients to the tissues of the body, the delivery of which was previously blocked.

• Figure correction. It goes without saying that reducing the caloric composition of the diet will certainly lead to the normalization of weight without losing the feeling of satiety.

• Disease prevention. Due to the high content of micro and macro elements in plant foods in their natural form, a person receives the full range of nutrients that the body needs, which allows the body to remain in optimal shape and distribute nutrients to the cells that need them most.

Flaws:

• The diet is low in vitamins such as: B12, amino acids.

• For people suffering from gastrointestinal diseases, consultation and follow-up of a specialist is necessary.

• In winter, there is a rather small selection of seasonal vegetables and fruits;

• This diet is not cheap.

• Symptoms of intoxication are possible.

• It is better to refrain from intense sports for a while, you can replace sports with yoga practice, this is no less useful.

Contraindications to weight loss on a vegetable diet:

Any kind of vegetable diet, like other diets, is contraindicated in pregnancy, breastfeeding and under the age of 18 years. These are those periods of life when the body requires a lot of energy and the presence in food of all the substances necessary for the body. Their deficiency can lead to impaired development and growth of a young organism.

And also during chronic diseases of the gastrointestinal tract to avoid exacerbation and discomfort.

Menu for a week of vegetable diet for weight loss

*Compiled according to the principle of fruit and vegetable options. You can remove fruits by replacing them with your favorite vegetables.

vegetable recipes

1. Vegetable detox walnut salad

   For the salad, you need to take a glass of broccoli and cauliflower, 2 fresh carrots, 1 bell pepper, 1 avocado, half a bunch of parsley and cilantro (can be replaced with basil), a bunch of green onions, a quarter cup of walnuts and a handful of sesame seeds (for men) or flaxseed (for women). Rinse the vegetables and cut into arbitrary pieces, finely chop the greens, chop the nuts. Mix all ingredients and pour over dressing. For dressing, combine olive oil, half lemon juice, 1 tbsp. l. grated ginger, salt to taste, 2 tsp. honey.

    

2. RAINBOW Detox Salad

   This salad is called rainbow because the vegetables used are of various colors. Such a salad not only cleanses the body, but improves mood. The necessary products are a glass of broccoli, 1 each of red, yellow and green bell peppers, a glass of red cabbage, half a glass of walnuts. Wash the vegetables, dry and cut into arbitrary pieces, chop the nuts. Combine all vegetables in one salad bowl and drizzle with olive oil, salt and pepper to taste.

    

1. Detox Salad AVOLIGHT

   Appetizing and easy-to-prepare detox salad will help to improve bowel function and cleanse the body. You need to take a glass of chopped white cabbage, one avocado, a handful of broccoli, one red bell pepper, half a green apple, sesame seeds and flax seeds (2 tablespoons each). Cut the avocado into cubes, the apple without the skin into strips, broccoli and pepper into pieces. Mix vegetables in a salad bowl, add sesame seeds and flax seeds. Drizzle with olive oil mixed with the juice of half a lemon, salt and pepper to taste.

    

2. Green detox salad with grapes

   The freshness and juiciness of green vegetables diversifies the sweetness of the grapes. You need 2 cups finely chopped broccoli, a cup of red grapes, cut in halves, a large handful of mashed almonds, 1 piece shallots, cut into circles. Combine vegetables and almonds and pour olive oil with 2 tbsp. l. lemon juice, salt and pepper to taste.

    

3. Detox salad with blueberries and honey sauce

   Ingredients:

   • a bunch of any leaf lettuce (watercress, romaine, chard, etc.);

   • a handful of blueberries;

   • a handful of almonds;

   • a pinch of poppy seeds (can be replaced with sesame seeds);

   • 1 st. l. olive oil;

   • 1 st. l. lemon juice;

   • 1 tsp honey.

   Preparation: Rinse and dry the lettuce, cut into slices, chop the almonds into slices (you can use whole or ground). Place lettuce, almonds and blueberries in a salad bowl. For dressing, mix olive oil and lemon juice, add honey. Top with poppy seeds or sesame seeds.

    

4. Spicy Pumpkin Soup

   Recipe: bake pumpkin (sweet variety) in the oven, stew carrots, onions, ginger in a pan, beat everything in a blender with coconut cream.

    

    

5. Corn Detox Soup

   Recipe: Boil frozen or fresh corn kernels and cauliflower in a small amount of water, beat in a blender with coconut cream and sesame seeds.

    

6. Soup Green

   Recipe: boil green peas, broccoli and green buckwheat (preferably soaked or sprouted) in a small amount of water, beat in a blender with garlic and spices.

    

7. Zucchini soup

   Recipe: bake zucchini in the oven, boil lentils in a small amount of water, beat everything together in a blender, add fresh avocado cream at the end.

    

1. herbal soup

   Recipe: boil zucchini in a small amount of water (without skin), stew spinach, basil, cilantro and shallots in a pan, beat everything in a blender, at the end add freshly ground flax seeds in a coffee grinder.

    

2. Warm tomato soup

   Recipe for a 400 gr serving: tomatoes, bell peppers, basil, garlic, lemon juice. Peel tomatoes and peppers, cook with a little water for 10-15 minutes, beat in a blender with spices.

    

3. Roasted beetroot soup with prunes

   Recipe for a portion of 400 gr.: baked beets 270 gr., prunes soaked in boiling water 100 gr., milk thistle seeds and oil 30 gr.

    

4. Eggplant in pomegranate

   Ingredients:

   • 2 eggplants;

   • 4 tbsp. l. lemon juice;

   • 2 cloves of garlic;

   • 2 tbsp. l. tahini paste;

   • ground black pepper to taste;

   • parsley (fresh) to taste;

   • 2 tbsp. l. coconut or olive oil;

   • pink Himalayan salt to taste

   • pomegranate seeds for decoration.

   Preparation: wash eggplants, pierce with a fork in several places and leave in the oven at 220 ° C for about 30-40 minutes. The skin should start to char. Cut the eggplant in half, scoop out the pulp with a spoon and mash with a fork. In the mass, add a couple of tablespoons of lemon juice, tahini paste, grate the garlic on a fine grater, and mix everything with salt. Mix well. Lay the eggplant on a plate. Chop the parsley and put it on the eggplant. Sprinkle with ground black pepper and drizzle with coconut or olive oil. Decorate with pomegranate.

    

5. Kale and Avocado Salad with Provence Dressing

   Ingredients:

   • 15 kale or arugula leaves, chopped

   • 1/2 red cabbage, chopped

   • 1 green apple, chopped;

   • avocado, cut into pieces.

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   For the Provence dressing:

   • cup (125 ml) olive oil

   • 1 st. l. balsamic vinegar

   • 1 st. l. honey

   • 15 fresh basil leaves

   • 4 cloves of garlic, chopped

   • salt and freshly ground pepper

   Cooking method:

   • First, prepare the Provence dressing. Mix all of its ingredients in one bowl.

   • In a separate bowl mix all other ingredients.

   • Add 1 tablespoon of Provence dressing to salad and mix thoroughly. Save the rest for dressing other salads or use as a marinade for sautéed or baked vegetables.

    

6. Zucchini tagliatelle with almonds

   Ingredients:

   • 2 zucchini, medium size;

   • 1/2 st. almonds;

   • 1/2 tsp dried thyme;

   • 1/2 tsp dried oregano;

   • 1/2 tsp dried basil;

   • 1/2 tsp garlic powder;

   • 2 tbsp. l. chopped parsley;

   • 2 tbsp. l. olive oil;

   • salt and freshly ground black pepper to taste.

   Preparation: wash the zucchini, peel and cut into thin longitudinal layers (you can use a vegetable peeler). Add salt, spices, olive oil. Garnish with chopped parsley when serving.

    

How to get out of a vegetable diet

The wrong exit from the diet on vegetables can lead to serious consequences. The recovery period should take a certain time to complete all the functions:

• removal of free toxins from the body;

• ensuring a gradual transition to a daily menu;

• start the normal functioning of digestion;

• reorganization of the body to other sources of energy and nutrition; restoration of the work of all organs, reduction of health risks;

• mitigation of stress received by the body;

• reducing the risk of complications.

First of all, it is recommended to smoothly increase the calorie content of the menu. When answering the question of how to get out of the diet, you should adhere to the following:

1. Gradually increase the energy value of products by 150–200 kcal. Moreover, it is recommended to add not fats, but carbohydrates. This should be done slowly, as the body is ready. As a result, you need to reach the total caloric content of the diet, which corresponds to gender, age, and sports loads.

2. If the excess weight exceeded 5 kg, it is worth choosing an individual schedule for leaving the diet. It is recommended to provide for the use of prohibited foods 2 times a week.

3. The volume of such products should be small - no more than 30 g.

4. The duration of the transition to a new menu should correspond to at least half the time that the diet took.

From all these rules, one conclusion can be formulated - everyone should find the most suitable diet for himself, following which, after a diet, a person will be able to maintain the results achieved, improve his figure and his health.